Thursday, December 29, 2011

Friday 12-30-11

Warm Up:
50 Double Unders
2rds
10 Pass Throughs
10 OH Squat
10 Back Extension
10 Box Jumps
then
4 Spiderman Lunges
Pretzel Stretch


Strength:
Power Snatch
3-3-3-3

WOD:
10 Half Gasers (50 yrds down and 50 yrds back)
rest 45 sec. between ea. set


Post Power Snatch & average WOD time
Posted by at

8 comments:

  1. CharrDecember 29, 2011 at 6:36 PM

    Charr-15.99 sec.

    ReplyDelete
  2. AnonymousDecember 30, 2011 at 6:38 AM

    Raquel-58#/22.97
    Adam-115#/18.44
    Petra-55#/19.43

    ReplyDelete
  3. AnonymousDecember 30, 2011 at 10:43 AM

    Jed-115#/16:17
    Chris-95#/15.82
    Sherri-33#/22.21
    Amanda-43#/17.71
    Irene-63#/19.89
    Tonia-26.40(100m Row)

    ReplyDelete
  4. AnonymousDecember 30, 2011 at 10:47 AM

    Thursday WOD("Tabata"):
    -Darin Davis-78# PC/11(35# KB,13in. BJ,bench dips)
    -Jake-24 (35# KB,21in. BJ,red)
    -Scott-26(35# KB,13in. BJ,bench dips)
    -Gentry-25(20# KB,blue)

    ReplyDelete
  5. AnonymousDecember 30, 2011 at 11:44 AM

    Chuck-75#/29 reps(20# KB,step ups,bench dips)Thursday's WOD

    ReplyDelete
  6. AnonymousDecember 30, 2011 at 4:30 PM

    What the heck is a half gasser? Can't you just do 5 gassers? - Mack

    ReplyDelete
  7. Heather ReganDecember 30, 2011 at 6:38 PM

    Chase-125#/17.0

    ReplyDelete
  8. Heather ReganDecember 30, 2011 at 6:40 PM

    Mack- a half gasser is down 50yds and back 50 yds like a pitbull is on your heels :)

    ReplyDelete

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